How To Get Arms Like Rafael Nadal

Having turned 2017 into a 12 month exercise in reversing the ravages of time on a legendary but-injury-blighted career that appeared to be spluttering towards an unworthy nadir (two Grand Slams and a number 1 ranking would now suggest we were all wrong), Rafael Nadal has, along with his imperious form, decided to resurrect another past favourite in the form of his iconic sleeveless t-shirt.

Advertisement - Continue Reading Below

Once his on-court outfit calling card - along with those pirate shorts - Nadal's sleeve-free ensemble for the 2018 Australian Open has reminded us of the most-enviable tool in the legendary Spaniard's wide-ranging arsenal: those arms.

Yes, his footwork is thunderous and his stamina indefatigable, but think of Nadal and you think guns, biceps, up-top pistons... two big bronzed meat hammers rippling in the late Antipodean afternoon.

If you're sick of staring at those arms and want to, you know, procure them, we've devised a 5 step arm-focused workout plan to achieve just that.

We believe in you.

Rafa believes in you!

Advertisement - Continue Reading Below

How It Works

To start with, perform each exercise for two sets of 10 - 15 reps. Try and take no more than 10 seconds rest in between sets and 30 seconds between each new exercise if you're really looking to push yourself.

Try and avoid performing this routine more than two times a week. Even elite athletes (and their guns) need some rest and recovery time.

Getty Images

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

1 | Closed-Grip Pull-Up

An exercise with incredible upper body benefits, the pull-up works your lats, back, shoulders, chest and even abs. But what we're really here for is its bicep benefits.

More engaging and versatile than a bicep curl, a steady pull-up with good form and a controlled descent is vital in getting the most out of your arms, so start slow and make sure your form is solid before pushing yourself too hard.

2 | Medicine Ball Twist And Throw

Advertisement - Continue Reading Below

A tennis player favourite that improves core stability, arm and shoulder strength, as well as explosive power, the medicine ball twist and throw is simple to perform, but we guarantee you'll be feeling it after 10 reps.

With a 5-10kg medicine ball and a sturdy wall, stand with feet shoulder width apart, before using your legs and core to twist and launch the ball at the wall, catching it after it hits. Do 10 reps leading with the right foot and then switch to leading with the left.

3 | Overhead Dumbbell Press

Advertisement - Continue Reading Below

Advertisement - Continue Reading Below

Performed either sitting or standing, the overhead dumbbell will burn your shoulders, engage your traps and create strength in the neck and the top of your back.

Starting with the weights at a 90 degree angle in line with your ears, slowly push the dumbbells up in sequence, finishing with slightly bent elbows above your head. Pause for one second and let the weights descend slowly. Repeat the movement as soon as they're back in line with the ears.

We're looking for well-rounded arms here.

4 | Tricep Rope Pulldown

If you want arms that fill a t-shirt (sleeves optional) as well as Rafa, then you're going to need strong, prominent triceps to compliment your no-doubt gigantic biceps, which is where pulldowns come in.

Advertisement - Continue Reading Below

Easy to do (every gym has a cable machine), pulldowns isolate your triceps for quick, effective results with little-to-no risk.

Make sure your knees are bent, your back straight and your core engaged before pulling the rope or cable down from your chest to your thighs with as much resistance as possible.

Remember, no throwing your back into it.

5 | Closed-Grip Bench Press

More arm (particularly tricep)-focused than the traditional bench press, the narrow or closed-grip bench press allows you to work on your chest, deltoids (the muscle surrounding the shoulder) simultaneously.

Form is especially vital here if you want to avoid injury, so leave your ego on the treadmill and make sure your form is stable and effective (slow descent, quick-but-controlled ascent). You can't win the Australian Open if you've done your back in by trying to be swole in front of the meatheads.

ESQUIRE, PART OF THE HEARST UK FASHION & BEAUTY NETWORK
Esquire participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.